Tanner Murtagh
@painpsychotherapy · 29.1 k subscribers
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7-Day Nervous System Reset with Tanner Murtagh
Retrain a dysregulated nervous system in a week: one 10-minute guided practice a day, plus missions to catch the hidden ways you signal danger to your body.
📅 7 days🎯 12 missions🎬 5 videos by Tanner✨ Free
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When your nervous system is stuck on high alert, it can show up as overwhelm, anxiety, chronic pain or symptoms that flare out of nowhere. Over 7 days you'll practice short guided somatic exercises with psychotherapist Tanner Murtagh, learn to spot the subtle habits that keep teaching your body it's in danger, and build a simple daily routine that signals safety instead. Each day: about 10 minutes of guided practice and one small, concrete mission. By day 7 you'll have your own reset plan for the moments when your system spikes.
Your week at a glance
- Day 1🎬 Do the 10-minute overwhelm practice · ✍️ Map your baseline and pick your trigger moment
- Day 2🎬 Spot the hidden ways you teach your body danger · 📓 Open your danger-signal log
- Day 3🎬 Practice creating safety during uncertainty · 🔁 Catch and log your danger signals today
- Day 4🎬 Learn the 3 daily practices for retraining your system · ✅ Build your daily regulation menu
- Day 5🎬 Rehearse your flare response · 🔁 Use your menu at the first spike today
- Day 6✍️ Find the pattern in your log
- Day 7🎯 Final challenge: one full day of signaling safety
Day by day, in detail
Day 1🎬 ✍️ Do the 10-minute overwhelm practice +1⌄
✍️ Map your baseline and pick your trigger moment
✍️ Right after the practice, take 5 minutes: rate how activated your nervous system feels today from 0 to 10, and describe where you notice it in your body (chest, jaw, stomach, shoulders…). Then name the ONE situation this week where you most often feel overwhelmed — that's the moment you'll use this practice in.
Day 2🎬 📓 Spot the hidden ways you teach your body danger +1⌄
🎬 Spot the hidden ways you teach your body danger
📓 Open your danger-signal log
📓 This log is your core tool for the week. Every time you catch yourself doing something that signals danger to your body — bracing against a sensation, checking symptoms, rushing, scanning for what could go wrong — come back here and jot it down. You're not judging yourself; you're collecting data. What you can see, you can retrain.
Day 3🎬 🔁 Practice creating safety during uncertainty +1⌄
🎬 Practice creating safety during uncertainty
🔁 Catch and log your danger signals today
🔁 I logged every danger signal I caught today, without judging myself, and did today's 10-minute practice
Day 4🎬 ✅ Learn the 3 daily practices for retraining your system +1⌄
🎬 Learn the 3 daily practices for retraining your system
✅ Build your daily regulation menu
- I picked the practice from this week that calms me down fastest
- I chose a fixed 10-minute slot for it in my day (and set a reminder)
- I wrote my early-warning sign: how I know my system is starting to spike
- I wrote my if-then rule: "If I catch a danger signal, then I…"
Day 5🎬 🔁 Rehearse your flare response +1⌄
🎬 Rehearse your flare response
🔁 Use your menu at the first spike today
🔁 I used a practice from my regulation menu at the first sign of a spike or flare today, and logged what happened
Day 6✍️ Find the pattern in your log⌄
✍️ Find the pattern in your log
✍️ Read back through your danger-signal log from this week. Which signal shows up most — bracing, checking, rushing, catastrophizing? What tends to trigger it, and at what time of day? And which practice worked best to bring you back: the overwhelm practice, the uncertainty one, or the flare meditation? Name your pattern and your go-to tool.
Day 7🎯 Final challenge: one full day of signaling safety⌄
🎯 Final challenge: one full day of signaling safety
🎯 Spend today running your full reset routine: catch every danger signal and answer it with a message of safety.
This isn't about having a perfect, symptom-free day — it's about responding differently every single time. Do your 10-minute practice in its slot. Each time you catch a danger signal, run your if-then rule: pause, soften, use your go-to tool, then carry on with your day. Tonight, leave your proof: how many signals you caught, how many times you answered with safety, and how your body feels compared to day 1. That's your nervous system learning. 💪
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